CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
30 Lunges or Squats
10 Peel Back Push-up to a stand up
ACCESSORY
A) Single-leg Stand up or Reverse Pistol or Pistol, 5×3-5
B) Single-arm DB Press, 5×5
BARBELL
BAR: Shoulder Press (5×2 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 20 cap
45 Knee ups | RX+ Alt Single-leg V-ups
30 Plank shoulder taps | RX+ 30 Steps HSW
15 Push ups | RX+ Deficit Push-ups, 4/2″
WOD
WOD: Metcon (Time)
15 Cap / Partition Anyhow
150 Row for Cals
75 Push-ups
50 Hang Squat Clean, 135/95 | 115/80
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 20-10